Corporate Wellness

The Untapped Power – Mindfulness Meditation

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Let’s rewind to 2014 for a moment. B.Komplete was just getting started and I was just beginning to develop the wellness programs you see from us today.  While researching comprehensive wellness programs, one of the keys to well-being that I discovered was the power of mindfulness and meditation. Well-being is far more than physical health – mental and emotional health are also vital to overall wellness. With this in mind, myself and my team developed a variety of stress reduction tools to guide anyone to a healthier mindset. B.Komplete now offers life coaching, yoga, meditation, chair massage, acupuncture, stress reduction stations, stress reduction seminars, workshops, and stress reduction challenges.

Fast forward to 2017 when I had been away from the “front lines” for a bit too long, and knew that I had to get out there.  I decided it made sense for me to personally teach one of our stress reduction workshops. At this point I was practicing yoga frequently and had learned a little bit about meditation and how to use it. However, I had never really focused on becoming mindful myself, and I had definitely never committed to doing so on a consistent basis. I am a firm believer that in order to be the most effective teacher you can be, you must have personal experience with the subject matter. I wanted to experience the power of mindfulness and meditation for myself, and be able to share my experience with others. Here’s a little bit more about my journey to unlock my power through mindfulness meditation…

Life Before Mindfulness Meditation

Life before mindfulness meditation…

I have been a high stress person throughout my entire life. Stress has always been a major factor in my life, and probably always will be. Soon after starting graduate school I noticed I was losing large clumps of hair. I was obviously alarmed, and saw my doctor. The doctor told me, “you need to chill out a little bit, don’t let the school kill you.” Like I said, stress was a major factor for me. I noticed other physical changes in my body during periods of great stress. My body weight would fluctuate, my jaw would be sore from grinding my teeth, I had dark circles under my eyes. I could tell my body was not happy with the way I was handling stress.

 

How My Journey Began

I started with a 30 day mindfulness meditation practice. I practiced between 5 and 8 minutes daily and it was perfect. I found that it was really helpful to practice first thing in the morning, before starting work.

The changes I experienced during the first 30 days…

First of all, I gained an awareness that I had not been very mindful at all before starting this practice. As I made my way through the first 30 days I grew a whole new view of the world around me. I appreciated the nature, the scenery, and the leaves on the trees so much more. My world became much more vivid, more beautiful, and more inspirational, as I became more mindful.

My overall impression of my mindfulness and meditation practice…

It blew my mind! It totally changed my life by expanding my horizons and changing the way I perceived the world. I started noticing I was able to handle my stress in a much healthier way and had this new, positive outlook on life. I was more capable of handling stressful situations. As soon as I started my practice, I developed resiliency. When life tried to knock me down, I came back stronger and more focused. I started to notice my reactions changing. When difficult situations presented themselves I resorted to my practice.

The specific factors that helped me gain the full potential of my practice…

Developing a personal mantra was incredibly beneficial to me. In times when stress was mounting inside me, I came back to my breath and my mantra. The mantra drew me back to the present moment and brought me clarity and focus. I could feel the anger, frustration, stress, and other negative emotions dissipate as I focused myself on the present moment using my mantra. The way I see a mantra, is as a tool to change your mindset. I developed my mantra to help motivate me professionally by using words I connected deeply with to create a phrase I knew would help me get my mind back on the right track.

As a business professional, mindfulness helps me work.

Mindfulness has greatly benefited me from a professional standpoint. When business gets overwhelming, I take a step back and focus on what is going on right now. Mindfulness makes the tough stuff easier to handle. One thing I have struggled with in the past is focusing too much on the future. I would start to think about everything I had on my to do list and it became cumbersome. Mindfulness has helped me take a step back. I take things day by day now. I focus on what needs to be accomplished each day, and I do it. This has made my life so much more manageable. I find much more happiness and excitement in my day to day work now that I concentrate on one day instead of worrying about the next 3 months!

Recommended Tools to Get Started with Mindfulness and Meditation.

The Center for Wellness at Harvard University has great resources from guided meditations to mindfulness tools. When I was first starting my practice I used online, guided meditations.

B.Komplete offers a wide variety of stress reduction programs. If you are interested in personally benefiting from a mindfulness and meditation practice, and would like to share this gift with your office group, contact us at info@bkomplete.com for additional information and to schedule our stress reduction events. 

Corporate Wellness

Business Lunch Hour – A Healthy Addition to Your Work-Day?

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It’s 11:00 AM and your stomach starts to growl – do you know where your lunch is?

The business lunch manifests itself in many ways:  the quick lunch, the working lunch, the networking lunch with coworkers, the job interview lunch, or the lunch-with-your-boss lunch!  Whatever type you follow, we recommend making sure it’s a true and healthy break from your busy day.

There are countless benefits of breaking from work for lunch; reducing stress, increasing concentration, sustained energy for your afternoon, feeling better, and many more.  However, unhealthy food choices and overeating can greatly hinder, if not cancel out, those positive results.  By including better-for-you food and beverage choices and being mindful while eating, you can boost the positive benefits and fuel your body to get you through the rest of your workday with energy and vitality.

Mindful eating is a skill that takes practice.  Mindful eating means: avoiding emotional food decisions and distractions at meal time.  When we eat “mindlessly” we are not present during our mealtime, which can lead to weight gain and health problems.  Don’t let emotions, stress, or deadlines sway your ability to maintain healthy eating habits during a busy work day.  Practice being present and enjoy a breather, savor each bite, and come back to work recharged.

Four B.Komplete Tips for Your Mindful and Healthy Business Lunch

#1) When eating out, research the restaurant ahead of time.

Most restaurants have online menus  available for perusal.  You can check out Healthy Dining Finder  to find healthy dining options in your area.  Another tool to use is Calorie King which reveals the nutritional content of many foods.  By figuring out your meal ahead of time, you can avoid the risk of impulse ordering. 

More tips for eating out – Restaurant dining can pinch your wallet and your waistline – choose wisely:

  • Order the smallest size available
  • Choose to drink water, unsweetened tea, or club soda
  • Request that the bread/chips be brought out with your meal, or avoid altogether
  • Ask for dressing on the side
  • Ask for light sauce or sauce on the side
  • Choose grilled, baked, poached, or steamed proteins
  • Aim to make a meal out of a salad and additional protein
  • Share your appetizer, salad, entrée and/or dessert
  • Use lemon, olive oil, and/or vinegar to flavor

#2) Drink a big glass of water before you start your lunch break.

Research has shown that drinking about 16 oz. of water prior to a meal  can help you avoid temptations like dipping into the endless bread or chips offered at many restaurants.  Additionally, thirst and hunger triggers come from the same part of your brain, meaning that while you may feel hungry, you are in fact thirsty.  Drinking water 15 minutes before eating  can help curb your cravings and encourage eating less at meal time.

#3) Pack your lunch the night before.

Your work day is busy enough.  Avoid a hectic morning and try packing your lunch the night before when you’ve had a chance to decompress and can make mindful decisions.  Have you heard about “salad in a jar” – it’s a solution for a healthy, custom, and delicious grab-and-go option.

#4) When eating with others, remember to savor.

It’s easy to get distracted by office chatter when networking with colleagues.  Eating becomes so automatic that you may look down at your plate and notice your food is already gone.  Savor each bite (for example, notice the texture of the food in your mouth or identify the different sweet, salty, sour, and spicy flavors as you chew) as if it were your last, to help avoid problems like overeating.

There are many reasons to take a lunch break  and keep it sacred.  This is so important that we’ve even mentioned it before in a previous post.  Remember that lunch can be delicious and healthy.  Schedule a daily break for yourself  to refresh your mind and feed your belly.  We promise your body and your company will thank you for it!